Scott's training log 2009

[Talyn]

Yah, thanks.
I wonder if it will ever happen again. I'm going to hit a plateau sooner or later, probably around 350kg, which is the next pseudo-goal.

[Johnboy74]

Good progress fella! love the title of the thread you might wanna change it to Mr Superman when you hit all your goals

[Talyn]

Monday, 23rd February - Home

Front Squats
1x5 @ 20kg
1x5 @ 30kg

These are problematic... the actual weight was no problem (obviously) but after the second set I had tremendous pain in my wrists, possibly due to the bent angle the squat is done at? I made sure not to hyperextend them, but for the next ten minutes they were really sore so I promptly stopped these...

RDL
1x5 @ 30kg
1x5 @ 40kg
2x5 @ 50kg
1x5 @ 52.5kg

First time I've tried these with the new setup. The weight seemed so light I felt like I was doing nothing on the upwards movement, but really went down slow on the downward movement to hit the hamstrings. I guess time will tell if they were effective.

Barbell Rows
1x8 @ 20kg
1x8 @ 30kg
1x5 @ 35kg
1x4 @ 40kg
1x3 @ 42.5kg
1x1 @ 45kg - 1rm pb

Had to do the rep at 45kg twice as the first time it didn't reach my chest.

Squats
1x10 @ 45kg
1x3 @ 80kg
1x2 @ 80kg
1x1 @ 82.5kg

To attone for the dismal front squat performance.

Plank
1xbw 30 seconds
1xbw 60 seconds

[Andrewc]

Planks and general abdominal work is something I've been intending to do to keep a certain someone off my back... :p

[Talyn]

Eheheh... well, now that I've passed 300kg, it logically makes 400kg the next goal

Had a look at some wrist curl exercises on exrx.net ... will aim to incorporate these into my routine on a regular basis to improve my wrist flexibility.

[sosso]

Try not to support the bar with your hands, if that's what you're doing. Stick your elbows up high, so your upper arms are parallel to the ground. The bar should be supported by the front of your shoulders, above your collarbone, while your hands basically stop it from rolling forward. Make a big chest too.

The flexibility will improve as you keep doing them and those exercises will help.

[Talyn]

Wednesday, 25th February 2009 - Home

Hamstrings spent the last day in silent, groaning pain after Monday's session. Feels frickin' fantastic.

Bench
1x5 @ 40kg
1x4 @ 52.5kg
1x5 @ 52.5kg
1x4 @ 52.5kg
2x3 @ 52.5kg
1x5 @ 45kg

Squat
1x5 @ 50kg
1x5 @ 70kg
5x5 @ 77.5kg

Push Press
5 @ 20kg
5 @ 30kg
5 @ 35kg
2x3 @ 37.5kg
1 @ 40kg
1 @ 42.5kg
1 @ 45kg - pb for push press

various crunches 4x20

[Talyn]

all training is on hold at the moment as for the last few days i have picked up the mother of all flu-like viruses. can't sleep, can't eat, ugh.

[baldy]

MAN FLU!

Take it really easy man. You have a woman to look after you?

[patvirt]

all training is on hold at the moment as for the last few days i have picked up the mother of all flu-like viruses. can't sleep, can't eat, ugh.

YES! Time to put some space between yours and my bench.

Haha nah just kidding mate. Get well, I need you to keep pumping out PB's to keep me going.

[Talyn]

YES! Time to put some space between yours and my bench.

Thanks man, kick me when I'm down

I expect to be chasing 70kg when I'm back up and running... so don't disappoint me Patrick...

Doing a bit better today, just taking it easy. I'll have a lift this weekend but probably not before then.

[Talyn]

Spent the whole of last week recovering. Crap eating, I've lost around 2kg. Was itching to get to MVS and have a lift as I've been cooped up inside for so long.

Saturday 07/03/09 - MVS

Just easing back into things.

Bench
1x5 @ 40kg
1x5 @ 42.5kg
1x5 @ 45kg
1x5 @ 47.5kg
2x5 @ 50kg

Squat
1x5 @ 50kg
1x5 @ 70kg
1x5 @ 72.5kg
1x5 @ 75kg
1x5 @ 77.5kg
2x5 @ 80kg - these actually felt really good, better than I expected

Deadlift
1x5 @ 70kg
1x5 @ 80kg
2x5 @ 100kg
1x2 @ 110kg

Overall I was very happy with this afternoon. Looks like I haven't lost any strength at all, despite dropping down to around 67kg. Ready for a solid few weeks of heavy lifting!!!!!

[Talyn]

Monday 09/03/09 - Home

Bench
1x5 @ 40kg
1x5 @ 47.5kg
2x5 @ 50kg
2x5 @ 52.5kg

The last few reps on the 52.5 were a real grinder.. but managed to get them.

Push Press
1x5 @ 30kg
1x5 @ 35kg
2x5 @ 37.5kg
1x4 @ 40kg, fail on the 5th

Deadlift
Double @ 85kg, singles @ 100kg, 110kg, 90kg, 120kg

Wasn't going to deadlift today, but my mate who was stone-cold against them (he claims they ruin your back), decided out of the blue he wanted to deadlift, so I had to join in.

then a few dips (I really suck at them) and 3x5 inverted rows to finish

[Talyn]

Thursday, 12/03/09

Trained at Andrew & Pat's house today, Hayden came along too. Very good session.

Bench
1x4 @ 40kg
5x5 @ 52.5kg
Negatives @ 70kg, 72.5kg - really slow, felt solid.

Squat
1x3 @ 50kg
1x3 @ 70kg
5x5 @ 80kg - tough

Then just some random stuff
10 dips (4,3,3)
stiff leg deadlifts 2x5 @ 50kg.
Front squats 5 @ 30kg, 5 @ 40kg, these felt good so will go heavier on Monday.

[Hayden]

they were some really solid negatives tonight, I smell some bench pb's soon